Warm up
250M row
10 Burpee
10 Shoulder dislocates
15 KB Swing
10 Squats with a 10sec hold at the bottom

Strength 1RM Test
Back squat
5 @ 50% = 135 x 2sets
3 @ 60% = 165
3 @ 70% = 195
1 @ 80% = 220
1 @ 90% = 145
1 @ 100+ = 275
past 80% and higher rest 2 or more minutes after each rep.

WOD
10-1
Hang Clean = 115lbs
KB Swing 35lbs

Posted on 8 December 2013